WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • Engine - Test 1 Workout

    Row 3000m
    30 Burpee over Rower

    Harjoituksen tarkoituksena on saada mahdollisimman nopea aika. Souda 3000m, jonka jälkeen tee 30 burpeeta soutulaitteen kiskon yli. Tasajalkahyppy laitteen yli.

  • CFKN nuoret Workout

    Lämmittely ja mobility

    ×työntö liikkeitä

    12min amrap
    10 vuorikiipeilijä
    20 hyppis
    30m juoksu
    1 seinäkävely

    Loppuvenyttelyt

  • CFKN nuoret Workout

    Lämmittely ja mobility

    ×leuat

    12min amrap
    5 leukaa
    +1 burpee joka kierros

    Loppuvenyttelyt

  • CFKN nuoret Workout

    Lämmittely ja mobility

    ×mavea

    Kaverin kanssa 5kierrosta
    15m pallon kanto
    6 burpee
    15 m pallon kanto
    ×vaihto

    Loppuvenyttelyt

  • Gymnastic strength Workout

    • 3 Sets of:
    Strict Ring Muscle Ups 1-2 reps +
    Kipping Ring Muscle Ups 2-4 reps +
    Strict Ring Dips 3-5 reps
    Rest as need each sets

  • Twin Towers Workout

    9 Dead Lifts (225)

    50 Double-Unders/150 Single-Unders

    40 Pull-Ups

    30 KB Swings

    20 Push-Ups

    10 Box Jumps

    20 Push-Ups

    30 Jump Squats

    40 Wall Balls

    50 Double-Unders/150 Single-Unders

    11 Dead Lifts (225

  • CFCH Gym Challenge: Leopard Test Workout

    Stolen from Kelly Starrett, the Leopard Test is 5 reps of Double Kettlebell Overhead Squat @ 24/16kgs. That is 2 x 24kg for men and 2 x 16kg for women. Quality counts here. The arms must remain locked and the squat must be a high quality squat (e.g. heels down). Weightlifting shoes are NOT allowed.

  • C-3PO Workout

  • 300 DY Workout

    Max calories in 10 min on assault bike

  • EMOM 20 Workout

    a) 12 wallball 20/14p
    b) 5+5 DB snatch 45/35p